Mike Kovalcik

Hometown:
Overland Park, Ks
Gym:
CrossFit Diem
Gender:
Male
Age:
46
Height:
--
Weight:
210 lbs

May 6, 2013

Performed at: CrossFit Diem
Workout Name: 130506
Description: "Two Minute Defense"

Five rounds of:
1 Power Clean (155#/105#)
3 Hang Squat Cleans (155#/105#)
2 Jerks (155#/105#)
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Your score is total time including the 2 minutes rest.

Scale loads as needed but do realize that the volume per round is very low so lean towards going a little heavier than you normally would. Focus today's efforts on pushing the floor away and not bending your elbows early.
Results: 12m 00s
Performed as RX
Athlete's Notes: 4:46 for the first set and 5:16 for the second set

1 similar workout

Date Name WorkoutDescription Results
05/06/2013 130506 "Two Minute Defense"

Five rounds of:
1 Power Clean (155#/105#)
3 Hang Squat Cleans (155#/105#)
2 Jerks (155#/105#)
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Your score is total time including the 2 minutes rest.

Scale loads as needed but do realize that the volume per round is very low so lean towards going a little heavier than you normally would. Focus today's efforts on pushing the floor away and not bending your elbows early.		 12m 00s
Performed as RX